CrossFit

A: Paused Bench Press

*2 Seconds pause 1″ off the chest
*2.5-5kg increase each week

B: AMRAP 12:00

30 Power Snatch 40/27.5kg
25 Power Snatch 50/35kg
20 Power Snatch 60/42.5kg
15 Power Snatch 70/45kg
10 Power Snatch 80/52.5kg
Max Power Snatch 90/60kg

*Squat Snatch Permitted

Engine

A: 3 rounds for time

400m Run
15 Thrusters 42.5/30kg

B: Max Reps + Cals

Min 1 Assault
Min 2 Double Unders
Min 3 D-Ball Slams 25/15kg

CrossFit Teens

A: Snatch + Hang Snatch + Overhead Squat

Every 2 minutes, for 20 minutes (10 sets)

B: For time

30 Pull-ups
30 DB Power Cleans 15/10kg
30 DB Push Press 15/10kg
30 KB Swings 16/12kg

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